What to eat to help keep bones strong? Tell you 5 foods that are good for bones and joints

Taking care of your bone and joint health is an important part of maintaining and protecting overall health. For strong bones, calcium is an indispensable substance, so nutrition plays a very important role.

Your daily menu will need to be fully supplemented with foods containing lots of calcium and other essential minerals to help keep your bones and joints healthy. So, do you know what to eat to keep your bones strong?

The role of nutrition in bones and joints

Not only for the bone and joint system, nutrients such as calcium, minerals, vitamins A, D, fat,… play a very important role for the whole body. However, certain effects of these nutrients on bones and joints can include:

Helps reduce inflammation and prevent damage: Making sure to supplement adequate nutrients, especially foods rich in calcium, vitamin A, vitamin C,… will help prevent inflammatory conditions such as arthritis and protect Protects bones and joints from common injuries.

Reduce pressure on bones and joints: A scientific and healthy diet will help maintain weight at a reasonable level, without causing overweight and obesity, thereby limiting pressure on bones. Protects bones and joints to stay strong and healthy.

Improve symptoms of bone and joint disease: People with bone and joint disease often have high cholesterol. To control cholesterol and improve symptoms of bone and joint disease, paying attention to diet is an important thing that cannot be ignored.

At any age, you will need to take good care of your bones and joints. Therefore, the body needs always to absorb enough necessary nutrients for a healthy bone and joint system, limiting the risk of dangerous bone diseases such as rickets, osteoporosis, osteoarthritis, etc. .

Nutrition plays an important role in maintaining bone and joint health

5 foods good for bones and joints

Foods high in calcium

Calcium is an important mineral, the main component that makes up bones, but the body cannot synthesize this substance on its own, so you should consider adding calcium to your daily menu from food sources such as almonds, beans, seafood, dairy products, spinach.

It should be noted that the recommended daily amount of calcium supplementation will vary depending on age.

Foods containing Vitamin D

Vitamin D is important because it greatly affects the body’s ability to absorb calcium. In addition, many studies have proven that long-term vitamin D deficiency will cause the bone structure to gradually lose important minerals.

Therefore, supplementing vitamin D for the body is very necessary. Vitamin D can be absorbed into the body by sunlight or foods such as salmon, tuna, fish oil, fruit juice, egg yolks, etc.

Foods containing Vitamin K

Vitamin K is a substance found in foods such as celery, spinach, olive oil, carrots, avocados, etc. This substance participates in the production of Osteocalcin – a protein that forms bones and supports bone formation. Helps Osteocalcin bind with other minerals for healthy bones.

Not only that, vitamin K also helps reduce the rate of osteoporosis and bone fractures thanks to its ability to increase mineral density in bones.

Foods rich in Protein

In fact, 50% of bones are made up of protein and the body’s ability to absorb calcium will also be reduced if there is a deficiency of this substance. Therefore, protein will also be an indispensable substance if you want to have healthy bones and joints. Lean meat, salmon, tuna, tofu, oats, soybeans… are rich sources of protein.

Functional foods

Supplementing the body with functional foods is the way to absorb the most optimal nutrients. For healthy bones and joints, you can refer to using Osteocare Vitabiotics pills. Researched and developed by the leading pharmaceutical group in the UK – Vitabiotics. Osteocare Vitabiotics pills will supplement calcium and minerals such as magnesium, vitamin D, and zinc for strong bones.

The product will be a great choice for bone and joint care for men and women in adulthood. Prevent common bone and joint problems such as pain, osteoporosis and protect strong teeth and prevent tooth decay.

Food should be limited

In your diet, besides foods that help strengthen your bones, there will certainly also be foods that you should not or limit touching to protect your bones and joints, limit harm, wear and tear. destroy their bones. Below is a list of foods that are harmful to your bones and joints that you should pay attention to.

Foods containing saturated fat

Eating too much foods containing saturated fat such as red meat, pizza, etc. is not only bad for bones and joints, but large amounts of these substances entering the body can also be harmful to health. Heart.

Foods containing refined carbohydrates

You should limit eating foods containing refined carbohydrates such as chips, bread, etc. if you want a healthy bone and joint system.

Foods containing a lot of sugar

You should avoid foods that contain a lot of sugar, such as soft drinks, carbonated drinks, candy, bottled fruit juice, etc. because they are not good for bone and joint health and overall health.

Above are 5 foods that help keep bones and joints strong. Referencing and using foods that support bones and joints is also a good choice in cases where absorbing nutrients from daily foods alone is not enough.

Source: nhathuoclongchau